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  1. #1
    Speed of a Fat Man MikeCB45's Avatar
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    Program to increase 40 yard dash...

    I am a sophomore in high school and started on JV at cornerback with a 40 of only 5.5. I am 144 lbs and only 5' 6" but as of right now I am the projected starter for Varsity next year. (Every other corner was a senior and I'm the next best up). I despratley need to increase my speed for next year, so does anyone have a link to a web-site that has a specific program to increase my 40 yard dash? Thanks everyone.
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  2. #2
    My Body, My Temple. MANOSTEEL00's Avatar
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    I run a 4.59 at 220. When I look to improve my speed, I use sprinting between 20-50 yards. Also, plyos work wonders in explosion out of your start. It's all about the start, once you master that, you will be able to get a time you want. Stay low out of your stance and make sure your feet are moving forward, rather than side to side.
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  3. #3
    Senior Member RM124's Avatar
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    hey manosteel.... what is your 100m time. I want to see how the 40 correlates to the 100m, in anyway.
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    The MAN-BEAST Footballstar's Avatar
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    "Now here's an example of how you can put all this information together into a workout. Weight train 2 times weekly with 1 session dedicated to improving general strength + agility and 1 session dedicated to improving reactive and explosive strength and agility. If time is an issue workouts can be split up into A.M/P.M. sessions.

    Perform the hip flexibility workout 3x weekly. Perform prior to either of the workouts (days 1 and 5) and on a separate day on it's own (day 3).


    Day 1

    Dynamic Flexibility Routine - (minus the agility drills)- 1 set per exercise
    Agility Runs - Including 5-10-5 drill forward, Pro agility, zig-zag runs - 2 sets each
    Drop Jumps Into Squat Position - 5 sets x 3 reps at height of best vertical jump

    Speed Work:

    40 yards x 3-4 runs
    30 yards x 3-4 runs
    20 yards x 3-4 runs

    Strength Work :

    Squat, good morning or deadlift variation - Work up to a 3-rep maximum.
    Reverse hyper - 4 sets x 8 reps

    Split Squat lunge - 4 sets x 10 reps per leg (A lunge with the back leg elevated on a box or bench)

    Day 3

    Dynamic Flexibility Routine - 2 sets each exercise
    Weighted Hurdle Duck-Unders (hold a fairly light 30-60 lb. dumbbell between your legs) - 3 sets x 10 hurdles each direction

    Isometric Side Kicks - Hold on to an object and extend your leg out all the way to the side in a "kicking" posture. Hold for 10 seconds and release. Repeat for 10 reps with 2 sets of 10 per leg.

    Form Running Drills - high knees, butt kicks, skips- 30 yds. X 3 each

    Day 5

    Dynamic Flexibility Routine - 1 set each exercise
    Weighted Low Squat Bounces - (get in the full squat position holding a light weight and bounce up and down for 20 seconds without straightening the legs.) 3 sets

    Drop Jumps Into Squat - 5 sets of 3 reps

    Pro Agility Drill (5-10-5) - 3 sets

    5-10-5 Drill Forward - 2 sets

    Backpedal - 10 yards and break Left then Right - 3 sets

    Speed Work:

    40 yards x 3-4 runs
    30 yards x 3-4 runs
    20 yards x 3-4 runs

    Power Work:

    Wide stance box squat - 50-60% 1rm for 8 sets of 3 reps
    Glute ham raise - 4 sets x 6-8 reps " - from http://www.bodybuilding.com/fun/kelly10.htm
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  5. #5
    My Body, My Temple. MANOSTEEL00's Avatar
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    Originally Posted by RM124
    hey manosteel.... what is your 100m time. I want to see how the 40 correlates to the 100m, in anyway.
    Last time I was officially timed in track was during my sophomore year of high school, where I ran a 11.55. I was all conference that year in the 4x100 as an anchor, but I can't remember too much else. Now that I am faster, I don't know. I'm dropping to 200, so I think I might go out for my college track team this year. My guess is probably around 11.2 with training.
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  6. #6
    Registered User highpower1111's Avatar
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    Make sure you're using good running form. Theres a chance that it is really hurting your time. When i was a frosh i ran a 5.7 40 and i didnt know why because although i was slow i was not that slow. Finally somoneone pointed out to me that i wasnt running in a straight line, and after spending a couple weeks fixing it my 40 dropped to a 5.3 (not great but huge improvement). Of course plyo's help, and footballstar's routine looks good as well. Theres a ton of articles on improvign your 40 search around.
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  7. #7
    My Body, My Temple. MANOSTEEL00's Avatar
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    Yes, your running mechanics and start reigns over anything else. Make sure you explode out of the start and stay relaxed.

    Starting tip: (For right handers, left hand reverse direction)

    Put your left foot on the starting line with your right foot a foot or so behind. Place your right hand arch (thumb and index) on the line. When you feel ready, cock your left arm back above your torso. While doing this take a deep breath. When you start, explode with your left arm and left foot.

    When done right, this technique will take of .2 seconds. May feel odd at first, but practice it over and over, you won't be sorry.
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    Originally Posted by RM124
    hey manosteel.... what is your 100m time. I want to see how the 40 correlates to the 100m, in anyway.
    It really doesn't. Unless you're a really slow athlete, you aren't even going to be at max velocity yet, let alone have to use the quality of speed endurance.
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  9. #9
    My Body, My Temple. MANOSTEEL00's Avatar
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    Unhappy

    Of course it correlates. Think about, a fast start equals a fast time. When you arre quicker in reaching your max velocity, you will achieve better times.
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  10. #10
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    Just like a drag race. If you are running slicks and the guy you are racing is on street tires, you can beat him to the stripe with less power if you get a really good 60' time and his sucks. He has to make up all that time at the middle and end of the track which is much harder to do. It's mostly in the start.
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  11. #11
    Registered User rickshaw27's Avatar
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    Check your library or bookstore for "Sports Speed" by George Dintiman. Its a good resource for learning more about the basics of speed, methods used, how to develop those basic speed skills, and much more.

    Or, look for High Performance Sports Conditioning by Bill Foran. Its a wide collection of topics on athletic development, with contributing authors discussing many of their main topics they are experts in. For instance, Dintiman contributes a concise version of his Sports Speed book and outlines the essentials of it in a decent sized chapter on speed training.

    That would be a good route to go and learn more specifically about training than trying to get a scattering of non-expert opinions on a message board.

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  12. #12
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    Originally Posted by MANOSTEEL00
    Of course it correlates. Think about, a fast start equals a fast time. When you arre quicker in reaching your max velocity, you will achieve better times.


    no it doesn't. of course, having a fast start can result in having a fast 100M time, but an athlete needs to be able to maintain his speed to ensure that his/her 100 time is fast. like person said, 40 yards probably isn't long enough to use any speed endurance qualities.
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    Originally Posted by rickshaw27
    Check your library or bookstore for "Sports Speed" by George Dintiman. Its a good resource for learning more about the basics of speed, methods used, how to develop those basic speed skills, and much more.

    Or, look for High Performance Sports Conditioning by Bill Foran. Its a wide collection of topics on athletic development, with contributing authors discussing many of their main topics they are experts in. For instance, Dintiman contributes a concise version of his Sports Speed book and outlines the essentials of it in a decent sized chapter on speed training.

    That would be a good route to go and learn more specifically about training than trying to get a scattering of non-expert opinions on a message board.

    Rick Karboviak, CSCS
    www.thetipedge.com


    or how about this....... http://www.charliefrancis.com
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  14. #14
    Speed of a Fat Man MikeCB45's Avatar
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    Originally Posted by MANOSTEEL00
    Yes, your running mechanics and start reigns over anything else. Make sure you explode out of the start and stay relaxed.

    Starting tip: (For right handers, left hand reverse direction)

    Put your left foot on the starting line with your right foot a foot or so behind. Place your right hand arch (thumb and index) on the line. When you feel ready, cock your left arm back above your torso. While doing this take a deep breath. When you start, explode with your left arm and left foot.

    When done right, this technique will take of .2 seconds. May feel odd at first, but practice it over and over, you won't be sorry.


    Yeah my start is actually really good. I run a 1.7 10 yard dash, so I'm pretty sure my start is fine. I think the problem is I can't maintain my speed all the way through the 40.
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  15. #15
    WR4LIFE JH83's Avatar
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    Originally Posted by Footballstar
    "Now here's an example of how you can put all this information together into a workout. Weight train 2 times weekly with 1 session dedicated to improving general strength + agility and 1 session dedicated to improving reactive and explosive strength and agility. If time is an issue workouts can be split up into A.M/P.M. sessions.

    Perform the hip flexibility workout 3x weekly. Perform prior to either of the workouts (days 1 and 5) and on a separate day on it's own (day 3).


    Day 1

    Dynamic Flexibility Routine - (minus the agility drills)- 1 set per exercise
    Agility Runs - Including 5-10-5 drill forward, Pro agility, zig-zag runs - 2 sets each
    Drop Jumps Into Squat Position - 5 sets x 3 reps at height of best vertical jump

    Speed Work:

    40 yards x 3-4 runs
    30 yards x 3-4 runs
    20 yards x 3-4 runs

    Strength Work :

    Squat, good morning or deadlift variation - Work up to a 3-rep maximum.
    Reverse hyper - 4 sets x 8 reps

    Split Squat lunge - 4 sets x 10 reps per leg (A lunge with the back leg elevated on a box or bench)

    Day 3

    Dynamic Flexibility Routine - 2 sets each exercise
    Weighted Hurdle Duck-Unders (hold a fairly light 30-60 lb. dumbbell between your legs) - 3 sets x 10 hurdles each direction

    Isometric Side Kicks - Hold on to an object and extend your leg out all the way to the side in a "kicking" posture. Hold for 10 seconds and release. Repeat for 10 reps with 2 sets of 10 per leg.

    Form Running Drills - high knees, butt kicks, skips- 30 yds. X 3 each

    Day 5

    Dynamic Flexibility Routine - 1 set each exercise
    Weighted Low Squat Bounces - (get in the full squat position holding a light weight and bounce up and down for 20 seconds without straightening the legs.) 3 sets

    Drop Jumps Into Squat - 5 sets of 3 reps

    Pro Agility Drill (5-10-5) - 3 sets

    5-10-5 Drill Forward - 2 sets

    Backpedal - 10 yards and break Left then Right - 3 sets

    Speed Work:

    40 yards x 3-4 runs
    30 yards x 3-4 runs
    20 yards x 3-4 runs

    Power Work:

    Wide stance box squat - 50-60% 1rm for 8 sets of 3 reps
    Glute ham raise - 4 sets x 6-8 reps " - from http://www.bodybuilding.com/fun/kelly10.htm
    I am in the exact same postion as the guy who asked for this except i am only in grade 9(14 years old) and i am 5-8 140 and receiver but i seem to be about the same athletic ability and i plan to start this routine. I would like somne clarification on some of the drills. What is the 5-10-5 drill and the pro agility,a reverse hyper, a weigted hurdle duck under. and do i only use weight on the ones that emplie it by saming amximun and what not? thank you.
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  16. #16
    The MAN-BEAST Footballstar's Avatar
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    Originally Posted by JH83
    I am in the exact same postion as the guy who asked for this except i am only in grade 9(14 years old) and i am 5-8 140 and receiver but i seem to be about the same athletic ability and i plan to start this routine. I would like somne clarification on some of the drills. What is the 5-10-5 drill and the pro agility,a reverse hyper, a weigted hurdle duck under. and do i only use weight on the ones that emplie it by saming amximun and what not? thank you.
    all of the answers are on this site http://www.bodybuilding.com/fun/kelly10.htm
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